Sharks 9/23/2019

Warmup

100 IM Kick

100 BK K w/ FINS

2 x 25 Position 11

Question of the Day: How many kicks should you do per arm stroke in freestyle?
Answer: 6 per arm stroke for a six-beat kick
Y = Do 6 pitter-patter feet per arm stroke while walking from black to black
N = Do 60 little kicks while laying on back with feet off the ground.

4 x 25 on 1:00 FR K with fins

Split up into two groups:

Group 1:

Streamline with fly kick. At surface do one stroke. Leave hands at the hips, lift head up so chin skates across surface or chin glides above water.

Group 2:

5 x Draw a circle with your heels around the hula hoop. BR K

Partners, one person in the water, hold the hoop. Other sits on the side, and gets butt on the edge. Start at closest edge, with heels draw a circle around both sides of the hoop to the top.

3 x SL + 1x (11, Eat, 11, 2 second glide)

Streamline underwater. At surface do position 11, eat, then back to 11 and a short pause before repeating.

This is the breaststroke arm MOTION, not the swim. Does not provide forward movement yet.

Sweep hands in to face, no elbow chicken wings

Get back together into one group

3 x {
1 x 100 Kick with FINS: FR or FLY

2 x 25 NO FINS
1st = BR
2nd = FLY

1 x Challenge

}

Challenge –

Spin in a circle with your whole head above water without touching the ground. Do it again 2x. Do it again without using your hands! and again with 10 toes above the water.

Challenge – Back on the bottom, 2 feet on the wall

Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.

At the same time, but two feet on the wall.

Hold it for 2 seconds.